![](\"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/02\/img_20180131_221220_8771161294424-2.jpg?resize=625%2C625&ssl=1\")
<\/p>\n","protected":false},"excerpt":{"rendered":"This morning we did a wave set of Front Squats! I still needed to use the strap to support my wrist. The sets were<\/p>\n
5 x 70%<\/p>\n
2 x 80%<\/p>\n
5 x 70%<\/p>\n
2 x 90%<\/p>\n
5 x 70%<\/p>\n
1 x 95-105%<\/p>\n
My last rep was 170# which was a 5# PR. So that was pretty sweet!<\/p>\n
The MetCon was a 15 minute AMRAP of:<\/p>\n
(My scaled)<\/p>\n
60 single unders<\/p>\n
15 hanging knee raises<\/p>\n
10 shoulder to overhead 65#<\/p>\n
I completed 7 rounds and 75 reps.<\/p>\n
Afterward I was pretty sore!<\/p>\n
In the evening we went downtown for some Super Bowl Live fun, catching some ski sprints by the Loopet Foundation. And was pretty cool!<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
This morning we did a wave set of Front Squats! I still needed to use the strap to support my wrist. The sets were 5 x 70% 2 x 80% 5 x 70% 2 x 90% 5 x 70% 1 x 95-105% My last rep was 170# which was a 5# PR. So that was […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-6051","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1zB","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6912,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01262019-crossfit-and-ski\/","url_meta":{"origin":6051,"position":0},"title":"01262019 – CrossFit and Ski","author":"crossn81","date":"January 26, 2019","format":false,"excerpt":"The roads were a bit slick this morning and there was an accident in the tunnel on the way to and from CrossFit. Kids and I ended up being about 10 minutes late. They had me do 5 minutes on the Assault Bike as I had missed the warm-up. I\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/01\/20190126_1317531804494525830673229-1.jpg?resize=1400%2C800 4x"},"classes":[]},{"id":6624,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07312018-crossfit\/","url_meta":{"origin":6051,"position":1},"title":"07312018 – CrossFit","author":"crossn81","date":"July 31, 2018","format":false,"excerpt":"A little CrossFit at my sister's house. I wanted to make sure I stayed on top of the Sumo Deadlift progression so I did my 4x5 at 135#. The workout was written as 70% of max. So this was just over 70% of my projected 1 rep max. It felt\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/IMG_25841.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/IMG_25841.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/IMG_25841.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/IMG_25841.jpg?resize=700%2C400 2x"},"classes":[]},{"id":6910,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/01242019-crossfit\/","url_meta":{"origin":6051,"position":2},"title":"01242019 – CrossFit","author":"crossn81","date":"January 24, 2019","format":false,"excerpt":"Today there was no school and I had a training in Edina so I was able to go to the 5:30am CrossFit class. Always good to be back and twice in one week! More of the regulars were there so it was fun to catch up with them. We did\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7047,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04012019-crossfit-bike\/","url_meta":{"origin":6051,"position":3},"title":"04012019 – CrossFit & Bike","author":"crossn81","date":"April 1, 2019","format":false,"excerpt":"The timing was a little tight from the Winter Triathlon to needing to start a training plan for my Spring 12.5k and Adventure Triathlon. I obviously have a good cardio base to start from, but I need to get more running in for the Superior race as its going to\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7293,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07012019-crossfit\/","url_meta":{"origin":6051,"position":4},"title":"07012019 – CrossFit","author":"crossn81","date":"July 1, 2019","format":false,"excerpt":"For Strength, I did 5 per side front rack barbell step-ups (onto the kitchen stool), 5 side lunges, and 6 per side Romanian deadlifts each was 3 times through. I used the 35# kettlebell for the deadlifts and an empty barbell for the step-ups. The MetCon was 3 x 3\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7664,"url":"https:\/\/www.teamcrossworld.com\/running\/2020\/01082019-crossfit\/","url_meta":{"origin":6051,"position":5},"title":"01082020 – CrossFit","author":"crossn81","date":"January 8, 2020","format":false,"excerpt":"It felt good to be back at the gym. It has been several weeks since I was able to go due to illnesses in the family. It was great to be back! I was named Athlete of the Month and several people congratulated me on that honor. The class was\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6051","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6051"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6051\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6051"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6051"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6051"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}